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Pooja Makhija

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Genie in a diet

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As weight loss resolutions ring in the New Year, I’d like to talk to you about what to expect from your weight loss plan. Treat your weight loss plan like a genie. Expect things from it. Asking for just weight loss is like ask ing a genie for a kite or a pencil or a sharpener. Anyone can give you that. But if you are going to take control of your weight, if you make changes in the way you eat, shouldn’t you expect better returns on your diet? Here’s what should be on your wish list…

PERMANENT WEIGHT LOSS

If you choose a diet that focuses only on losing weight, it will ignore other issues like metabolism and overall health. Your diet needs to guarantee permanent weight loss, i.e., where the weight does not come back if you eat `normally’.

INCREASED METABOLISM

A good diet should kick start your metabolism and actually increase it. Eating every two hours is the secret to stable weight loss. When my clients burst through the door telling me, `I lost 3 kilos!’, I am never impressed. The first question I ask them is, `Did you eat every two hours?’ Because without that, I know (from my experience with all my clients) that the 3 kilos are going to come back.

FAT LOSS

If you don’t lose fat, you lose muscle. And the more muscle you lose, the higher is your body fat percentage. That in turn leads to storage of more fat. Any meal plan low on calories starves you and ensures that your body uses muscles for its daily functioning, which is detrimental to any long-term weight loss goal.

OVERALL HEALTH, ENERGY, WELL-BEING

How are you feeling? This is something no weighing scale or blood test will be able to tell you. Do you get up in the morning feeling lively? Do you feel that you have a better attention span? Do you feel less irritable? Your energy levels should remain more or less the same throughout the day: there should be no major highs or lows. Your blood sugar levels should be consistent and stable. Your overall health and well-being is the ultimate test of the success of any weight loss programme.

Whatever you do, don’t give up. And this year, when it comes to weight loss, I want you to take the same pride a marathoner takes crossing the finish line. If you are here to beat, win, compete, compare, you are measuring yourself against people, bodies and deadlines that aren’t yours. Don’t look over your shoulder. Forget about who’s catching up and who’s running ahead.

Your job is to finish. Be a finisher. That will be your victory.

 

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Baby Love

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You’ve been married for a few years and you feel it’s time to get pregnant.

You’d like to increase your chances of fertility. What should you do?

FOR STARTERS, EAT RIGHT

The National Infertility Association in the US recently stated that almost 30 per cent, or nearly one-third, of infertility cases are due to `weight extremes’, i.e., where the woman is either excessively overweight or underweight. This matters because even a five per cent reduction in weight can improve chances of having a baby. That’s what the study revealed. And, at the other end of the spectrum, women with a BMI (Body Mass Index) of less than 18.5 could have problems with ovulation or menstrual cycles, and by extension, conception.

In other words, there is a definite correlation between nutrition and fertility.

Can you eat your way into pregnancy?
In short, `yes’ (all other indicators being normal), but the answer is also two-fold.

First, a sensible diet -and here, I stress on sensible -will reduce your weight if you are overweight. Protein, fats, carbs, vitamins and minerals must be represented in their recommended quantities for you to nourish you body and lose weight at the same time. Fad and crash diets will starve your body of crucial nutrients that are needed for conception. Please note that, like breathing or digestion, conception is also a bodily function that needs adequate nourishment.

Second, it’s not just eating right, it’s also about eating smart. There are foods that boost ovulation. Iron-rich diets -foods like beans, eggs, dals, whole grains, spinach -reduce the chances of ovulatory infertility. And while folic acid doesn’t boost fertility, it is vital for the prevention of neural tube defects.

Note: The neural tube is what ultimately develops into the baby’s spine and brain 3-4 weeks into the pregnancy ­ a time when most women may not even be aware that they are carrying a baby.

Additionally, a group of Harvard researchers has created the `fertility diet’, designed to boost fertility, bringing about a 66 per cent reduction in risk of ovulatory infertility for those who suffered from it, and an additional 27 per cent reduction in the possibility of infertility from other causes. Key elements of the diet include…z Less bad fats, like trans fats, and more good fats like mono saturated fats (olive oil and avocados) z More vegetable protein, like dals, and lesser animal protein (chicken, mutton, pork, etc.) z More fibre z Multivitamins z More vegetarian sources of iron as opposed to non-veg sources.

MEN, WATCH YOUR DIET

And it’s not just the women. Men need to keep a watch on their diets too. Aspiring fathers also need to maintain their weight and eat right because male obesity impacts testosterone and other hormone levels. In addition, low sperm count and low motility are conditions that are more common in overweight and obese men.

There’s nothing strange or different about eating for fertility. Watch what you eat, watch your weight and watch yourself as you create a new life and with it, induct yourself into one of the world’s biggest societies: parenthood.

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Kid gloves

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It won’t be an exaggeration to say that many of the eating patterns that we as adults have adopted are a throwback to when we were kids. Our first associations of sweets are with happy occasions. Cakes on birthdays, laddoos for good exam results…We do not have the tradition to celebrate with fruit or with a nice, gleaming, fresh, chunky salad. Sigh. Ah well, that’s life.

It’s crucial to nurture healthy relationships with food at an early age so that every meal is a happy one later in life. If food is used as a bribe from an early age, the child will grow into an adult who uses food for reasons other than its purest need ­ nutrition. And we all know what that leads to. While the following may sound lofty, you’d be surprised at how even the smallest at tempts to change behaviour can go a long way in altering our fundamentally bad relationships with food.

TRY NOT TO REWARD, PACIFY OR PUNISH WITH FOOD

This is probably the hardest to enforce. Which parent has not given into a child’s tantrums or tried to make him happy after a sad day at school by baking his favourite treat? The reason I put `try’ instead of `don’t’ is because 100% implementation is quite simply, not feasible. But, as a parent, do not give in to the urge to constantly use food as a bribe. Pacifying your little ones with his or her favourite treats leads to a greater dependence on emotional eating as an adult.

EXPLAIN, DON’T FORCE

This method works best when trying to ban sugary drinks or treats or an overload of fat. “Because I said so“  is unfortunately no longer enough to stop a child. Make your kids understand the impact of what excess sugar actually does to their teeth or how it slows down their academic performance or even their level of physical activity.

MODERATE, DON’T DEPRIVE

Forbidden sweets are always, pardon the pun, sweeter. Moderate the intake of unhealthy food but don’t ban it altogether. You could, for example, set up a system where your child gets one treat a day: you could let THEM choose where they’d like their sugar from: chocolate, flavoured milk or eating at a birthday party. You could also allow them to choose their own time and environment to eat it in, giving them a better sense of control over the process. If they know they can still dip into their favourite treats once in a while, exercising restraint at other times becomes easy… on both your child and you.

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That lovin feeding

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When love is in the air, it’s always good to have romance on your plate. Foods that promote that lovin’ feeling have been around since the time of the ancient Greeks, if not earlier. While some -like chocolate or whipped cream -have dubious nutritive value even if they make you feel good, there are other healthier options that boost the feel-good chemicals in your brain. These chemicals include dopamine and serotonin. Other foods boost your energy levels. So if you are going to shop for foods this Valentine’s, here are some healthy choices…

ARUGULA

This peppery passion food has been thought of an aphrodisiac for over 2,000 years. Brimming with antioxidants and minerals that help fight environmental contaminants (that interfere with the libido), you can use this versatile food as a main salad or as a crunchy side dish.

AVOCADO

This little green man has got the V-Day nod since the time of the Aztecs. While there is some debate over whether it’s a genuine aphrodisiac, there is absolutely no debate about its health benefits: high levels of vitamin E and energy booster.

CHERRIES

Cherries brim with `happy’ vitamins like A, C and E, not to mention minerals like potassium, iron, magnesium and more. It also has an antioxidant (melatonin), which helps with regulating heart function.

OLIVE OIL

It was the Greeks who believed that olive oil boosted male virility. It also helps with the production of hormones, with blood flow, and contributes to a healthy heart.

POMEGRANATE

This little red jewel works well for the flow of blood, apart from being a versatile and delicious food.

PUMPKIN SEEDS

High in magnesium, pumpkin seeds have been known to increase testosterone in the blood stream.

STRAWBERRIES

A more familiar addition to the love menu, strawberries are packed with vitamin C, great for blood flow to all parts of the body.

WATERMELON

This luscious fruit is associated with pumping up circulation and relaxing blood vessels. Additionally, lycopene, a powerful antioxidant, loves watermelon so much that it’s made quite a home for itself in it. Eat watermelon to be both healthy and happy.

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PCOD and diabetes – Part I

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Polycystic Ovarian Disease (PCOD) is pretty much a 21st century `cult’ syndrome ­ with an ever-increasing `membership’. I’ve lost count of the number of girls coming to my clinic with a diagnosis and the need for a diet. The same can be said for diabetes. That despite the overwhelming literature aimed at prevention and care, India is the diabetes capital of the world, with over 50 million patients suffering from Type-II diabetes For both these conditions, lifestyle solutions are usually recommended, and are around the area of diet control and exercise. Because of the prevalence of these conditions, I’ve developed some tried-and-tested nutritional solutions, having worked with my clients for many years. Having said that, in order to truly understand the solution, we need to first focus on why it happens.

CONNECTED WITH EXCESS FAT

What PCOD and diabetes have in common is that they are both connected with excess fat and insulin resistance. Everything we eat or drink -be it a banana, a cocktail, a bowl of sprouts or a piece of fruit -gets converted into glucose by our bodies. And glucose is our universal source of energy. Now, glucose cannot enter the body and provide energy to all the cells in our body without help: it needs a carrier or, in other words postman. And that’s where insulin comes in. The pancreas secretes insulin, which in turn, picks up the glucose and delivers it to all cells in the body. So insulin becomes the courier boy for the de livery of energy in your body. Let’s say, hypothetically, that one unit of insulin -at its optimum efficiency -delivers 100 units of glucose to the body. Weight gain or the accumulation of fat in terferes with this process, acting like a bit of a gangster, disrupting the beautifully beautifully synced pick up by insulin for glucose distribution. Because of excess fat, insulin can’t do its job: it maybe, for example, delivers only 10 units of glucose instead of 100. In reaction to this, the pancreas oversecretes insulin to finish the job at hand. This continual oversecretion of insulin -caused due to ex cess fat -could lead to diabetes (Type-II).

Similarly, in the case of PCOD, as the ovaries have to produce an egg every month, the egg is formed in the form y of a cyst. When the blood levels are overcharged with insulin because of excess fat -the ovaries are unable to open the `door’ and release the egg from the cyst. Multiple eggs go unreleased and that, ladies and gentlemen, is PCOD.

Excess fat may result in insulin resistance. And insulin resistance may result in diabetes or PCOD. Do note that even the skinniest of people may have high body fat, and may not always look like probable candidates for PCOD and diabetes. By removing the deterrent of excess fat, you will reduce the incidence of PCOD and diabetes. The next piece ­ Part II ­ will talk about nutritional solutions for both. Watch this space.

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Good going on bad

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I remember going into a restaurant for a meal, and while explaining my love for fresh, healthy ingredients to the chef, we had a fun discussion about healthy menus. My order seemed to have set him off on the wonders of green leafy vegetables, and the versatility of eggs. The chef planned to introduce a menu packed with fresh produce, veggies, fruits and the usual `low-cal-bursting-with-goodness’ suspects. And, he added with a minor flourish, everything would be cooked in olive oil.

How much, I asked him, to which he replied, as much as the dish needs. This got me thinking. And writing.

Healthy foods, no matter how good they are for you, have to be subjected to portion controls as well. Just because they are fat-free, doesn’t mean that they won’t make you gain weight, and cause other related health complications. You can’t mindlessly eat anything, I’m afraid, and even healthy food has to be eaten in moderation. Over-indulgence can pretty much cancel out any major health benefit. Some food for thought.

OLIVE OIL IS STILL OIL

Even though it’s excellent from a health perspective, one teaspoon of any oil is about 45 calories. While the idea, of course, is not to focus on calories and instead, revel in the nutritive value of food, it takes 3,500 extra unburned calories to gain a pound of weight. And add that little bit more pressure on your heart.

NO TRANS-FAT DOESN’T MEAN NO-FAT

Health regulations have mandated that manufacturers state the use of trans-fats in their foods. Which has, of course, led to a slew of products, claiming that they have `no-trans-fat’. They may be right but you still need to watch out for other saturated fats on their labels.

LOW-FAT IS NOT LOW-CALORIE

Similarly, just because a product is marked `lowfat’ doesn’t mean it is low calorie. To pump up the taste factor, extra sugar can sometimes be added, negating any health benefit in the process.

YOU CAN’T GO NUTS OVER NUTS

Nuts are rich in nutrients, good fats, and a whole host of heart warming things but some -especially cashews and macadaemia -can be high in fat content, so their consumption must be regulated. Restrict consumption of nuts to no more than 50 gm per day if you are not trying to lose weight or if your doctor is okay with it. Else, nix the nuts entirely.

SMOOTHIES CAN BE ROUGH

Blended milk with fruit can sound healthy but in fact, isn’t. Blending fruit (in a mixer or juicer) strips the fruit of its fibre, leaving behind the active sugary compound, fructose. And fructose is a simple sugar that can spike your blood sugar level, enabling excess con sumption to be stored as fat. The same principle can be applied to fruit juices. Eliminate, if possible, all consumption of fruit juice from your diet, unless specified by your doctor or nutritionist.

Try vegetable juices, and make it a daily habit.

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Dear diary

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When we gain weight, it’s usually a discovery that we stumble upon. Suddenly, a shirt doesn’t button up the way it used to, or a favourite and much-loved loophole on a belt seems to be a bit shy. A discovery like this is usually confirmed by stepping on a scale and, when confirmed, is confronted by the three Ds ­ Despair, Depression and Drama.

How could you put on weight? You’ve been eating and drinking as usual and you’ve taken out the time to exercise. So how did the weight sneak up on you? Well, when it comes to weight gain, that’s really the operative word ­ sneak.

Your weight can quietly, slyly, make its way up the scale without you even realising it because weight loss, and by that token, weight maintenance, is all about quiet, sly, maths. It takes 3,000 extra (unburned) calories to gain a pound of weight and 2.2 pounds to gain a kilo.

I’ll put this in simple words. For example, full-fat milk versus low-fat (2 per cent) milk has 30 more calories per 175 ml cup. Drink two cups of full-fat milk a day, and you are 60 calories up more than if you had low-fat milk. If those 60 calories are not burned -or are over and above what your body can burn daily -your `weight account’ slowly accumulates. Sixty extra unburned calories a day is over 21,000 unburned calories a year, which   translates into a weight gain of about 3 kilos a year.

Sneaky.

Of course, full-fat milk is only an example. A dash of whipped cream in your daily latte, bingeing on the weekends, extra sev in your daily bhelpuri, could all add up leaving you dazed, confused and heavier. Every single little `extra’ adds up. But you can prevent weight gain by doing one simple thing this year. Start a food diary.

Food diaries are nothing but a written record of what you’ve eaten in the day right from the second you open your eyes in the morning to the time you retire for the night. When you note down whatever you’ve eaten and drunk during the day and have been as honest as you can, you’ll suddenly realise why, as Shania Twain puts it, `last year’s dress is just a little too tight’. In other words, if you aren’t losing weight at the pace you want to, you’ll know why. Food diaries act as both your conscience and your guide and you can alter or modify your eating patterns just by looking at your daily consumption, when needed. Diaries also help you pinpoint foods that trigger allergies or cause nausea or constipation. If you’re not feeling good, go to your food diary and you’ll know why.

 

While it sounds like a lot of work, in reality it just takes about 5 to 10 minutes a day. The internet is overflowing with online food diaries and apps and you can pick what suits you; or you can start a physical diary by putting pen to paper. The idea of course is not to go crazy or obsessive but to just be aware of exactly what goes into your body so that you’re always geared to be in the best shape of your life.

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Be label consious

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It’s the tiniest print that you mostly overlook. But reading your food labels carefully will do your body -and your family -a great service. While it’s not easy to avoid processed foods entirely, you can at least pick the ones that are relatively healthier than the rest .But how do you tell the difference?
There are definite heroes and villains in the supermarket landscape hiding in plain sight. Some hide under the cloak of long, scientific names. Spot them and drop them. There’s a school of thought that says that if you can’t pronounce them, you shouldn’t eat them. That’s probably not a bad idea.

But, given the plethora of ingredients, if you had a choice, what would you definitely eliminate? I’d recommend giving a permanent send-off to the following bad boys:

HIGH FRUCTOSE CORN SYRUP (HFCS)

HFCS is cheaper to make than sugar, and is therefore used widely as an ingredient to sweeten your favourite snack or store-bought dessert. It’s bad for you. I don’t know what’s more worrying: HFCS’s obvious sugar content, or its linkages to inflammation, obesity, heart disease and diabetes, or the fact that it doesn’t allow your body to correctly process its signals of satiety ­ which means that eating HCFS products could lead to overconsumption. In other words, thanks to this ingredient, you are eating more calories than you actually consume.

MONOSODIUM GLUTAMATE (MSG)

Just don’t. MSG has been linked to Alzheimer’s disease, Parkinson’s disease and Lou Gehrig’s disease as well as migraines, tiredness, depression, heart arrhythmias and the destruction of your brain cells. And it’s not just found in processed foods. As MSG is actually an ingredient similar to salt in its flavour profile, it is used to season Asian foods. Ask for no MSG when ordering, and definitely give it a miss when buying.

ASPARTAME, SUCRALOSE, SORBITOL

All of these are artificial sweeteners and can be found in diet drinks, chewing gum and a host of low-calorie products. Artificial sweeteners are associated with brain cancer ­ how’s that for starters? Migraines, memory loss, nausea, dizziness, joint pain and fat storage are also attributed to them. It seems a bit ironic that artificial sweeteners in `diet’ drinks encourage you to store more fat. But you can be sure that they do.

ARTIFICIAL COLOURING

Many foods -especially children’s foods -have artificial colouring. It’s what makes the drink so red, the muffins so blue or the chips so inviting. Either way, these food dyes have a host of health risks. To be more specific, when you look at the label, look for Red 40, Yellow 5, Yellow 6 and Red 3, all of which are linked to cancer.

Like it or not, just because an ingredient’s link to a disease has been established, it doesn’t mean it’ll be off the shelves. Aspartame, for example, was banned by the American FDA a record eight times before it was finally accepted, despite overwhelming research that it had serious side effects. Food dye Red 3’s link to cancer is widely known, but it’s still available in products. Unhealthy is not always illegal. Whatever you do, keep reading ­ not just the labels but also keep doing your research on additives, oils, sodium and more.

Be label conscious, and wear the mantle of good health.

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Overworked and undernourished

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Your diary is over flowing. Your schedule is packed to the brim. You are rushing from office meetings to social engagements. You catch up on sleep during your commute, or when your boss isn’t looking. You are successfully maintaining your hectic schedule… but there’s something amiss. You don’t feel like you used to ­ you are tired all the time, keep falling sick, and get irritated quickly. It could be because you are overworked and undernourished. Food is pretty much fundamental to your well-being and provides the `Go’ to your Get-Go. You need to arm yourself with the following food fighters.

PROTEIN

Protein is the best way to build your internal soldiers, to fight disease, to repair wear and tear. You can’t do without protein. But when I talk about this vital macronutrient, I’m talking about quality protein. Choose lean protein like eggs (egg whites), fish, white meats like chicken and turkey, dals, and quinoa. You don’t want protein that’s rich in saturated fats, like red meat. Additionally, while protein is elemental, it’s also important not to OD on it. The recommended `dosage’ is one gram for every kilo of ideal body weight.

VITAMIN C

Vitamin C is a beautiful immunity booster. To understand how it works is to first understand the process of oxidation. Oxygen, while something we cannot live without, also creates reactions with other compounds causing destruction. Rotting fruit is the best example. Breathing in oxygen results in the development of molecules called free radicals. And if your free radicals aren’t being flushed out regularly, they could cause significant damage and may lead to diseases like cancer and more. Vitamin C is a free radical scavenger .Eat amla, kiwi and other vitamin C-rich foods to prevent diseases.

VITAMIN B12

Vitamin B12 has a direct impact on both your immunity as well as the speed of your recovery. A note for vegetarians and vegans: B12 is found only in animal-based foods, including dairy and eggs. So it’s better to take a doctor-approved B12 supplement to maintain adequate levels of this particular nutrient.

ZINC

Too little zinc affects white blood cells’ strength and with it, immunity. You can find zinc in poultry, nuts, whole grains, beans, dairy products, and even in certain breakfast cereals. Children are especially vulnerable to lower levels of zinc. Be conscious of that while preparing meals for them.

Whatever you do, don’t ever starve yourself ­ intentionally or by accident.

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Get well soon

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Uh-oh. Your child sneezing in a row could only mean one thing: the onset of a cold. A mighty cold. Or not. While every child’s illness symptoms escalate in hisher unique way, the point is that of ten, the occurrence of illnesses can either be mitigated or staved off entirely depending on their nutrition.

In other words, what your kids eat can be the solution for a whole host of child-related maladies ­ right from mood swings to constipation to the management of colds, coughs or viruses.

BUILD IMMUNITY

While protein is a beautiful immunity builder it does wonderful work to combat dis ease in your children along with bolstering their resistance and repairing general wear and tear -it is important to choose the right protein, like egg whites, lean white meats, fish, dals and quinoa.

Vitamin C is another fantastic booster of immunity and can be found in amla or kiwi or even in multivitamins, on a doctor’s prescription, of course.

Vitamin B12 is a brilliant way in munity levels can be raised in a child.

It positively influences the speed of recovery too. However, it’s important for vegetarians vegans to take note here: as B12 is found mainly in animal products, like dairy and eggs, children may need to take a B12 supplement on the recommendation of their paediatrician.

IMPROVE CONSTIPATION

Constipation is painful for children or adults for that matter. Foods with fibre can help your child. If he she is constipated, feed them raw vegetable juices, chia seeds, papaya and kiwi. And lots and lots of water: hydration is very important for a happy, smiling and fully functional digestive system.

TACKLE MOOD SWINGS

Is your child an angel one moment and a devil the next? While it’s tempting to blame your in-laws for all the character traits you don’t like, sometimes mood swings may not be part of a child’s personality, but have its roots in gluten intolerance. The best way to check would be to eliminate all sources of gluten, and see if the symptoms persist.

Having said this, no matter how much information is out there, nutrition’s role in maintaining the health of your child remains underestimated and misunderstood. Why cure when prevention is possible? Why miss school or exams or vacations if it just means smarter eating? When the remedy for so many things can be found in the plate, why take the pill?
Keep in mind that food is the most natural way to heal your child.

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